10 Foods That Make You Feel Bloated (Alternatives Included)

Bloating, it happens to most at one time or another. It is when one’s belly feels enlarged or swollen due to gas or digestive issues that can occur after eating. 16% to 30% of people state they experience bloating regularly.

Sometimes bloating can be a sign of a serious medical condition, but more likely than not, bloating is due to something a person eats. Many foods cause bloating and removing them from one’s diet will generally fix any bloating issue.

Here is a List of Foods that Can Cause Bloating!

1. Beans

As most know, beans are a type of legume. They can be high in protein, healthy carbs, fiber, and many minerals and vitamins. But, beans also contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs.

“FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Gas is a byproduct of this process.” (Eat Local Grown)

For those with irritable bowel syndrome, beans can cause severe bloating issues.

Beans to Eat:

Soaking beans before cooking can help and pinto, and black beans tend to be easier to digest. One can also replace beans with grains or quinoa.

2. Carbonated Drinks

Carbonated drinks contain carbon dioxide gas that is used to give the beverage that bubbly texture. However, when drinking soda, all that gas can go into the digestive tract and cause bloating or even cramping.

What to Drink:

Just drink water. It is so much better for the body than a sugary, artificially colored beverage.

3. Wheat

Wheat has taken some heat in recent years because it contains gluten. This is a serious problem for those who suffer from celiac disease or gluten sensitivity. Wheat is also a primary source of FODMAPs, which can cause digestive problems in many people.

If wheat gives a person digestive issues, there is plenty available to replace it with.

Wheat Alternatives:

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussel sprouts to name a few. These are very healthy, containing many essential nutrients like fiber, vitamin C, vitamin K, iron, and potassium. Still, they tend to give some people issues with bloating.

Do not worry! There are plenty of vegetables out there that do not create gas!

Vegetables to Eat:

Spinach, cucumbers, lettuce, sweet potatoes and zucchini are all great to eat and do not cause bloating.

5. Onions

Onions are a commonly consumed bulb vegetable. It is commonly eaten cooked in a dish but can sometimes be found raw in sandwiches or salads.

It is raw onions that give some bloating and gas issues. This is because onions contain fructans which are soluble fibers that can cause bloating.

If cooked onions still give one issues, there are some alternatives to try.

Onion Alternatives:

Give food a punch with herbs and spices and leave the onion out!

6. Barley

Barley is a cereal grain that contains loads of fiber and vitamins and minerals like molybdenum, manganese, and selenium. It is the fiber and gluten found in barley that can cause bloating and gas.

Barley Alternatives:

Refined barley, like pearl or scotch barley, may be tolerated better. Barley can also be replaced with other grains or pseudocereals like oats, brown rice, quinoa or buckwheat.

7. Rye

Rye is another cereal grain that is closely related to both wheat and barley. It contains high amounts of fiber, manganese, phosphorus, copper and B-vitamins. It also contains gluten.

Like with rye, it is the fiber and gluten that can cause bloating.

Rye Alternatives:

Other grains including oats, brown rice, buckwheat or quinoa.

8. Dairy

Dairy products include milk, cheese, yogurt, and butter to name a few. They are well loved, but about 75% of the public cannot process them. The issue is a sugar found in dairy called lactose and people who cannot process it have lactose intolerance. This causes bloating and gas.

Dairy Alternatives:

Coconut, almond, soy or rice milk are good alternatives to dairy. Coconut milk is tops on my list.

9. Garlic

Garlic is fantastic in food and as a health remedy. I personally love garlic and will eat it raw. However, like with onions, the fructans in garlic can give some digestive issues. Cooking the garlic will reduce the body’s reaction to it, but that will not work for everyone.

Garlic Alternatives:

Herbs and spices in your cooking, such as thyme, parsley, chives or basil will help food taste almost as good.

10. Beer

Yes. It is true that beer will cause bloating. It is a double threat. Beer is carbonated and contains fermentable carbs like barley, maize, wheat and rice, along with some yeast and water. The carbonation and grains work together to create one big digestive problem. Beer also has gluten.

What to Drink:

Again, water is the way to go. If one must drink beer, only in moderation.

If cutting these foods from one’s diet has not reduced bloating, it is time to consult a doctor. As we stated at the beginning of the article, bloating could be a sign of a serious medical condition.